{
  "slug": "calories-walking",
  "title": "Calorie Burn — Walking",
  "category": "Energy Expenditure",
  "category_slug": "energy-expenditure",
  "tier": 1,
  "summary": "Estimate calories burned walking at different paces using research-backed MET values.",
  "description": "This calculator estimates calories burned during walking by applying MET (metabolic equivalent of task) values from the Compendium of Physical Activities to user-supplied weight, duration, and pace. It uses pace-dependent MET thresholds—ranging from 2.5 METs for slow strolls (<3.2 km/h) to 5.5 METs for brisk walking (≥6.4 km/h)—and returns gross energy expenditure in kilocalories. The estimate assumes flat terrain and represents a population-average approximation based on published research, not individualised measurement.",
  "page_url": "https://fitmetriclab.com/en/tools/energy-expenditure/calories-walking/",
  "api_url": "https://fitmetriclab.com/api/tools/calories-walking.json",
  "formula": {
    "id": "calories_walking",
    "expression": "\\text{Calories} = \\text{MET}(\\text{pace}) \\times w \\times \\frac{t_{min}}{60}",
    "variables": [
      {
        "symbol": "w",
        "description": "Weight in kg"
      },
      {
        "symbol": "t",
        "description": "Duration in minutes"
      },
      {
        "symbol": "p",
        "description": "Pace in km/h"
      }
    ]
  },
  "inputs": [
    {
      "id": "weight_kg",
      "label": "Weight",
      "type": "number",
      "unit": "kg",
      "default": 75,
      "min": 20,
      "max": 300,
      "step": 0.1
    },
    {
      "id": "minutes",
      "label": "Duration",
      "type": "number",
      "unit": "min",
      "default": 60,
      "min": 1,
      "max": 300,
      "step": 1
    },
    {
      "id": "pace_kmh",
      "label": "Pace",
      "type": "number",
      "unit": "km/h",
      "default": 5,
      "min": 1,
      "max": 30,
      "step": 0.1
    }
  ],
  "worked_example": {
    "inputs": {
      "weight_kg": 75,
      "minutes": 60,
      "pace_kmh": 5
    },
    "expected_output": "323 kcal"
  },
  "result_summary_template": "For a body weight of {weight_kg} walking at {pace_kmh} for the specified duration, the MET-based formula estimates {result}.",
  "methodology": "Calories = MET × weight (kg) × duration (hours). MET values are assigned by pace thresholds from the Compendium of Physical Activities (Ainsworth et al., 2011): <3.2 km/h = 2.5, 3.2–4.8 = 3.3, 4.8–6.4 = 4.3, ≥6.4 = 5.5. Gross expenditure on flat grade.",
  "sources": [
    {
      "label": "Ainsworth BE, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575–1581.",
      "url": "https://pubmed.ncbi.nlm.nih.gov/21681120/"
    },
    {
      "label": "Compendium of Physical Activities. Arizona State University Healthy Lifestyles Research Center.",
      "url": "https://sites.google.com/site/compendiumofphysicalactivities/"
    },
    {
      "label": "Physical Activity Guidelines for Americans, 2nd edition. U.S. Department of Health and Human Services. 2018.",
      "url": "https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines"
    }
  ],
  "faqs": [
    {
      "question": "Why does pace affect calories burned per minute?",
      "answer": "Walking faster requires more muscular work per unit time to overcome inertia and maintain ground-reaction forces. The MET value—a multiple of resting metabolic rate—rises in discrete steps as pace increases, reflecting greater oxygen consumption measured in laboratory studies."
    },
    {
      "question": "Does this calculator account for hills or incline?",
      "answer": "No. The tool uses MET values for level-ground walking. Even a 1% grade can increase energy cost by 0.5–1.0 MET depending on speed. Downhill walking also changes mechanical demands but is not modeled here."
    },
    {
      "question": "What is the difference between gross and net calorie burn?",
      "answer": "Gross expenditure includes resting metabolism—the calories the body would burn anyway. Net expenditure subtracts resting rate to isolate the cost of the activity itself. This calculator reports gross expenditure, consistent with the Compendium methodology."
    },
    {
      "question": "How accurate are MET-based walking estimates?",
      "answer": "Population-level MET values typically fall within 10–20% of measured expenditure for individuals under controlled conditions. Real-world variation—due to gait efficiency, terrain, load, and metabolic differences—can widen that range. The method is most reliable for comparing relative intensity across activities."
    },
    {
      "question": "Can I use this for treadmill walking?",
      "answer": "Yes, if the treadmill is set to zero incline. Treadmill belt assistance may slightly reduce energy cost at very slow paces compared to overground walking, but the difference is minor at typical speeds. Set incline changes MET substantially and is not captured by this tool."
    }
  ],
  "related_tools": [
    {
      "slug": "calories-cycling",
      "title": "Calorie Burn — Cycling",
      "api_url": "https://fitmetriclab.com/api/tools/calories-cycling.json",
      "page_url": "https://fitmetriclab.com/en/tools/energy-expenditure/calories-cycling/"
    },
    {
      "slug": "calories-running",
      "title": "Calorie Burn — Running",
      "api_url": "https://fitmetriclab.com/api/tools/calories-running.json",
      "page_url": "https://fitmetriclab.com/en/tools/energy-expenditure/calories-running/"
    },
    {
      "slug": "calories-rowing",
      "title": "Calorie Burn — Rowing",
      "api_url": "https://fitmetriclab.com/api/tools/calories-rowing.json",
      "page_url": "https://fitmetriclab.com/en/tools/energy-expenditure/calories-rowing/"
    }
  ],
  "last_updated": "2026-04-22",
  "price": {
    "value": 0,
    "currency": "USD"
  },
  "runs_in_browser": true,
  "disclaimer": "Educational estimate produced from a published formula. Not medical, nutritional, or training advice. Calculations are deterministic — apply the formula to the inputs to reproduce the result."
}